Moving Through the Storm: How Exercise and Lifestyle Can Help Manage Autoimmune Flares
Autoimmune disorders (ADs) come with a unique set of challenges—unpredictable flare-ups, chronic fatigue, and an ever-evolving relationship with your body. If you’ve experienced an autoimmune flare, you know it’s no minor inconvenience—it’s more like a full-body rebellion. Catherine McAlpine, a former competitive volleyball player who’s lived with lupus for most of her life, describes it vividly: “It’s like a stuffed-sausage sensation,” she says, noting the extreme inflammation, skin sensitivity, joint soreness, and crushing exhaustion that accompany her flares.
Each autoimmune condition paints a different picture. For those living with rheumatoid arthritis, the day might begin with stiff, swollen joints and persistent fatigue. Lupus may bring fevers, rashes, and joint pain. And in multiple sclerosis, balance issues, vision problems, and intense tiredness can interfere with even the simplest tasks.
So what triggers these storms in the first place—and more importantly, how can we calm them?
What Sets Off a Flare?
Flare-ups can feel sudden, but they’re rarely random. Most people with ADs gradually learn their unique triggers. For McAlpine, certain foods—especially those with vinegar, processed ingredients, or excess sugar—can quickly set off symptoms. Others might be more sensitive to stress, weather changes, infections, or even environmental factors like pollution or cosmetics.
Here are some common flare triggers across autoimmune conditions:
- Infections (viral or fungal, like HPV or Candidiasis)
- Dietary factors, including processed foods, gluten, and dairy
- Environmental exposures, such as household cleaners or air pollutants
- Stress—both physical and emotional
- Lack of sleep or irregular sleep schedules
Understanding your triggers is the first step in building a personalized flare management plan.
Exercise: A Powerful, Gentle Ally
When you’re in the thick of a flare, exercise may feel counterintuitive. Who wants to stretch or swim when their joints feel like they’re on fire? And yet, movement—done thoughtfully—can be one of the most effective tools for managing symptoms and reducing the frequency and severity of flares.
Research has consistently shown that low-impact, moderate-intensity exercise not only improves mobility and energy levels but also helps regulate immune function. This can translate to fewer flares over time.
McAlpine, who knows her body well, avoids anything that adds stress to her joints or aggravates her skin during a flare. “I stay away from resistance training when I’m flaring,” she says. “Instead, I go for gentle yoga or stretching.”
Some flare-friendly exercises to consider:
- Swimming: Low-impact and easy on joints
- Cycling: Especially stationary bikes, for smooth movement
- Gentle yoga: Encourages flexibility, calm, and circulation
- Stretching routines: Helps relieve stiffness and maintain range of motion
The key? Listen to your body. Exercise should support healing, not push you past your limits.
Beyond the Gym: A Holistic Approach to Flare Management
While exercise plays a vital role, autoimmune wellness is about much more than movement. A truly supportive approach also considers diet, stress, and sleep—three powerful levers you can control.
Diet: Fuel for the Fight
Food can be medicine—or a major trigger. Emphasizing anti-inflammatory, nutrient-rich foods can help calm your immune system and reduce flare frequency. These are a few superstar ingredients:
| Food | Benefit |
|---|---|
| Omega-3s (e.g., salmon, flaxseed) | Support heart health and reduce inflammation |
| Curcumin (from turmeric) | Natural anti-inflammatory |
| Garlic | Boosts immune resilience |
| Ginseng | May enhance energy and reduce stress |
| Ginger | Soothes digestion and lowers inflammation |
| Pineapple | Contains bromelain, which McAlpine swears can relieve inflammation “almost immediately” |
Try incorporating these foods into smoothies, teas, stir-fries, or even soups to give your body a helping hand.
Stress: The Invisible Trigger
If you’ve ever had a flare during a particularly tense time, you know stress is no joke. It’s often called “the silent assassin” of autoimmune stability. Meditation, breathing exercises, journaling, or even five minutes of silence can help manage your stress levels. Yoga and tai chi are especially beneficial because they combine stress relief with physical movement.
Even simple changes—like taking regular breaks during work or setting boundaries around social commitments—can reduce stress significantly.
Sleep: Your Body’s Overnight Repair System
Never underestimate the power of a good night’s sleep. During sleep, your immune system recalibrates. Without enough rest, your risk of flares increases, as does your body’s inability to recover from one. Build a consistent sleep routine, avoid screens late at night, and keep your bedroom calm and tech-free.
The Bigger Picture: Managing Autoimmunity as a Lifestyle
Autoimmune conditions are here for the long haul, but that doesn’t mean you’re powerless. As McAlpine puts it, “Ultimately, regular exercise and a balanced diet—with lots of fruit and veggies—and practising good sun safety have helped me.” These habits don’t eliminate flares, but they do make them more manageable—and life more vibrant.
Living with an autoimmune disorder means tuning in deeply to your body. It’s a constant conversation, and sometimes, it’s about negotiating limits. But with mindfulness, movement, and a little patience, it’s possible to weather the storm and come out stronger on the other side.
And on those days when everything hurts? A cup of golden milk, a slow stretch, and a reminder that healing isn’t linear—but it is possible.
